Captains Chair Leg Raise vs Dragon Flag
Which one fits your Core workout plan?
Contents
Planfit users log Captains Chair Leg Raise more often — 9,849 sessions vs 111. Compare Core form, muscles worked, and when to use each.
Compare the benefits of Captains Chair Leg Raise and Dragon Flag and pick the one that fits your Core workout.
Captains Chair Leg Raise vs Dragon Flag: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Captains Chair Leg Raise more often — 9,849 sessions compared to 111 for Dragon Flag.
What most people do isn't always what fits you. Captains Chair Leg Raise and Dragon Flag differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Captains Chair Leg Raise and Dragon Flag Differ
| What differs | Captains Chair Leg Raise | Dragon Flag |
|---|---|---|
| Muscles worked | abs and quads | back, abs, quads, and triceps |
| Equipment | a machine | bodyweight only |
| Difficulty | 1 of 5 | 5 of 5 |
| Sessions logged by Planfit users | 9,849 sessions | 111 sessions |
How to Do Captains Chair Leg Raise
Captains Chair Leg Raise Muscles Worked: Core
Form
- 1. Keep your legs straight and lift them up to your waist.
- 2. Slowly return to the starting position.
Coach's Tips
- 1. Beginners, be careful not to excessively arch your lower back, and slowly lift your legs.
- 2. When lifting your legs, do not use momentum, and focus on lifting only with the strength of your lower abdominal muscles.
For a full Captains Chair Leg Raise guide with alternatives and benefits, see the Captains Chair Leg Raise exercise guide.
How to Do Dragon Flag
Dragon Flag Muscles Worked: Core
Form
- 1. Lift your entire body using your shoulders as the pivot.
- 2. Slowly lower yourself while maintaining a straight line with your body.
- 3. Stop before touching the floor and repeat.
Coach's Tips
- 1. If you feel pain in your lower back, reduce the angle or stop.
- 2. At first, reduce the range of motion and practice gradually.
For a full Dragon Flag guide with alternatives and benefits, see the Dragon Flag exercise guide.
Frequently Asked Questions
Which is better for Core, Captains Chair Leg Raise or Dragon Flag?
Planfit users log Captains Chair Leg Raise more often — 9,849 sessions against 111 for Dragon Flag. Both train Core, so pick the one that matches the equipment you have and the muscles you want to load.
Do Captains Chair Leg Raise and Dragon Flag work the same muscles?
Not quite. Captains Chair Leg Raise loads abs and quads, and Dragon Flag loads back, abs, quads, and triceps.
What equipment do Captains Chair Leg Raise and Dragon Flag need?
Captains Chair Leg Raise needs a machine, and Dragon Flag needs bodyweight only.
Which is easier to start with?
Captains Chair Leg Raise is the easier place to start. Move to Dragon Flag once your form holds up.
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